In this week’s podcast we discuss why goal reviews, the benefits of highlighting your progress, setting goals for yourself, accountability, what to do when you’re unsure of your goal or don’t have one.

Why we need an internal self-care as well as physical self-care. What self-care is and isn’t. Being nice Vs being kind. And one quick tip to start taking better care of yourself

We’re running a beginner friendly 6-week course for those intimidated by CrossFit. Spread the word!

You may find that calorie counting is too long to set up with MyFitnessPal, so Derek & Gera offer some tips on how to eyeball your way to healthy nutrition habits.

Quick tips to improve your sleep quality: consistency; early daylight exposure, limit screen time; and sleep in a cool, dark, quiet room.

Fitness isn’t just breathing heavy and sweating, it’s learning skills and building strength, coordination, agility, balance etc.

Colm and Derek talk about their paths that led them to partner up and open up “CFI 3.0”

Health is more than working out. We think there’s six factors than go into health: training; nutrition; sleep; internal self-care; relationships; and a meaningful activity.

A quick intro to nutrition. Can you out train a bad diet? And what’s the one quick thing you can do today to start improving your nutrition?

What does Rx mean? What’s the most important thing to consider in a workout?